Your Cart is Empty

Front Squat vs Back Squat: Which One is Better?

February 13, 2015 2 min read

I love squatting weights. However, I have a bad back. By doing the usual back squat, it can put a lot of strain on my spine if I don't watch my form to a T. That's when I learned about the front squat, to help save my back. The front squat is great because it puts more emphasis on your core. Also, it forces you to straighten your lower back because, if you don't, you will tip forward with your weights. So, it got me thinking: which squat is better for your health? The back squat places more emphasis on your glutes and hams. You need a squat rack to complete this exercise. The front squats place more emphasis on the core and quads. You don't need a rack for front squatting. driasiagiveaway According to StrongLifts, "A study comparing the Front Squat with the Back Squat claimed the Front Squat is equally effective for overall muscle recruitment. But their data doesn’t support this. Of the six muscles they measured by EMG, only one (the erector spinae) tested slightly higher on the Front Squat. The EMG data showed higher muscle activity on the Back Squat for the rectus femoris, vastus lateralis, biceps femoris and semitendinosus muscles. The vastus medialis tested equal. Despite this difference, the authors concluded the bar position did not influence muscle activity while it did. All subjects lifted heavier weights on the Back Squat than the Front Squat. The heavier the weight, the harder your muscles must work to overcome gravity and Squat the weight up. Muscle recruitment is therefore higher on the Back Squat than the Front Squat as the EMG data showed. Note that the study authors claimed their subjects were experienced lifters. Yet they only lifted 90% of their body-weight on the Back Squat and 70% on the Front Squat. A 61.8kg Back Squat is beginner level for a 165lb male.5 The subjects of this study were therefore beginners, not experienced Squatters." To be honest, there is no winner here. One isn't necessarily better than the other-it just depends on your goal and your form. For an all around workout, include both types of squats in your routine for maximum benefits. Here's how to do a front squat: IMG_4402  
  • From rack with barbell upper chest height, position bar in front of shoulders.
  • Cross arms and place hands on top of barbell with upper arms parallel to floor.
  • Dismount bar from rack.
  • Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.
  • Descend until thighs are just past parallel.
  • Extend knees and hips until legs are straight.
  • Return and repeat.
Image: BodyBuilding.com  

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 123 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.